Ukulungiswa kokutya

Umxholo

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Ukuba akukho mntu ujongeyo xa usitya icookie, ngaba iikhalori ziyabala? Benza ukuba uzama ukunciphisa umzimba. Xa uzama ukutya kancinci, abaphandi kunye neengcali zezondlo zithi, ukugawula amanqatha kunye neekhalori zayo yonke into oyityayo-yonke imihla-inokunceda kakhulu.

"Ukugcina ijenali yokutya kuxela ngokwenene. Ufumana ingqiqo yento ofuna ukugxila kuyo, "utsho uDebra Wein, M.S., RD, umseki we-Sensible Nutrition Connection eBoston. "Abantu bayayiguqula ngokwenene into yokuthatha ngenxa yokuba bagcina ijenali. Bathi, 'Andikwazi nje ukuba nayo loo cookie kuba kuya kufuneka ndiyibhale phantsi.'

Ngaphezu nje kokukugcina kwi-snacking engenangqondo, uDaniel Kirschenbaum, Ph.D., waseChicago's Centre for Behavioral Medicine & Sport Psychology, uthi ukugcina ijenali yokutya kunokunceda abantu babone iipatheni ekutyeni kwabo. Uphando lukaKirschenbaum lubonisa ukuba abo bakubeka esweni rhoqo ukutya kwabo ukutya banciphisa ubunzima ngokuthe chu kwaye bakugcine ngempumelelo ngakumbi kunabo bangenako. Kungenxa yokuba abagcini bejenali banokuchonga imithombo yeekhalori ezingenanto kwaye bayazi xa bebhenela ekutyeni kakhulu.

Ukwazi ukuba kubalulekile nini. Abanye bathambekele ekutyeni kakhulu ngexesha loxinzelelo oluphezulu, kwaye ukusebenzisa ijenali kuya kukubonisa kanye kanye-emva kwemini, kanye emva komsebenzi, emva kwexesha lobusuku- wenza ngaphezulu. "Abantu abaphantsi koxinzelelo batya ikhalori ephezulu, ukutya okunamafutha aphezulu kwaye banexesha elincinci lokulungiselela ukutya okusempilweni," utshilo uWein. "Ijenali inokukuxelela xa ufuna ukwenza ezinye izicwangciso zokuqinisekisa ukuba uxinzelelo alukufumani okuhle- kunye nemikhwa yakho yokutya."

"Ukukhuthaza" ukunciphisa umzimba

Loluphi umahluko onokwenziwa yijenali yokutya? Njani malunga nokulahla iponti ngeveki ngexesha lolo phakathi kokubonga kunye noNyaka oMtsha? Ezo ziziphumo ezichazwe kwi-Health Psychology kuphononongo lwamva nje olujongwe yiKirschenbaum, kwaye ephononongwa ngakumbi kwincwadi yakhe entsha, Iinyaniso Ezisithoba Ngokuphulukana Nobunzima: Eyona nto isebenza ngokwenene (Henry Holt, Matshi 2000). Wafunda amadoda angama-57 nabasetyhini ababefanele ukugcina iijenali zokutya, elinye iqela lifumana izikhumbuzo zokwenza njalo. Iiholide zasebusika, ixesha elinzima kakhulu lonyaka lokunciphisa umzimba, likhethwe ngenjongo.

Iziphumo zibonise ukuba iipesenti ezingama-80 zabo bafumana izikhumbuzo zokuba babhale phantsi ukutya kwabo okuncamathelayo kwiijenali zabo, ngelixa iipesenti ezingama-57 zabo bangakhange bachukunyiswe bayathobela. "Abantu abakwiqela lokubeka iliso abafumana ukuhanjiswa kwemihla ngemihla baqhubekile nokuncipha ngexesha leeholide," utshilo uKirschenbaum. "Baphulukene neeponti ngeveki. Elinye iqela, elingazange lifumane uncedo, lafumana iponti ngeveki."

Nawe, ungayifumana into ekubhekiswa kuyo yiKirschenbaum njenge "kukukhuthaza." Ucebisa ukubhalisa kulo naluphi na uhlobo lwenkqubo yokunciphisa ubunzima, okanye ukujoyina umhlobo kunye ne-imeyile okanye ukufowunelana yonke imihla. "Kufuneka ugcine usukelo lwakho ebusweni bakho ngalo lonke ixesha," utshilo. "Xa oko kwenzeka, uqala ukwenza ukhetho. Unokuya kwinkukhu endaweni yenkomo, isambatho esincinci samafutha endaweni ye-fatty blue cheese."

Indlela yokulandelela ukutya kwakho

Eyona ndlela yokugcina iphepha lokutya liphumelele kukukugcina kulula, zitsho iingcali. U-Wein uthi ijenali yakho kufuneka idwelise ukutya kunye nesixa seekhalori kunye namafutha, ixesha ositya ngalo, umthambo, kunye nowuphi umsebenzi obuwenza ngelixa usitya ukuba ubungahlali etafileni, njengokuqhuba, ukubukela iTV, njl. bandakanya isikali sendlala ukusuka ku-1 ukuya ku-5 (5 ukuba ulambe kakhulu) ukubona ukuba uyatya na xa ungalambanga -- nto leyo enokuthi ikuxelele xa unokuthi utye ukuphelisa uxinzelelo.

Qhubeka nokulandela umkhondo wokutya imini yonke kunye namafutha kunye neekhalori ekupheleni kosuku. Uya kufunda okuninzi malunga nendlela otya ngayo--yokulungileyo nokubi.

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